How to Pick a Good Olive Oil

We talk to our patients about increasing olive oil in their diet because of the incredible health benefits. Olive oil is a great source of monounsaturated fats or MUFAs but more importantly it is a source of polyphenols. Polyphenols are micronutrients that help to lower inflammation in our body and also work as an antioxidant to prevent oxidative damage to cells. Studies have shown that the higher the polyphenol content in an olive oil the  higher the HDL count and the lower the LDL levels. But to reap these benefits, it is important to buy a good quality olive oil. Here are some easy steps to help you buy the right olive oil.

1.  Look at the label and packaging

• Extra Virgin Olive Oil is the best quality of olive oil. This means the oil is pressed without additives and without heat (which can denature the oil). If your label is written in Italian, then look for “prima spremitura a freddo” (COLD PRESS) or “estratto a freddo” (COLD-EXTRACTION) on the label.  Ensure the oil has not been blended with other cheaper refined oils. You can see this in “extra light tasting” olive oils or “olive oil blend.” A good olive oil typically has a more robust flavor. It can even burn a bit in the back of your throat. That burning sensation is due to the oleocanthal in the oil – that is a good thing!
• Polyphenol content – In general, the higher the polyphenol count the better the oil. A polyphenol count greater than 500 is considered high. However higher counts – as high as 800 –  could make the oil taste more bitter.
• Dark Container is needed to prevent light from causing the oil to breakdown. If your olive oil is in a clear container, then it probably is denatured. This is also important when storing your olive oil at home. You should keep it in a dark place, out of the light and heat (so don’t keep it next to your stove).

• Harvest Date – You don’t want to buy an oil with a harvest date beyond 18 months. If it doesn’t have a harvest date, PUT IT BACK!
• Production Date – the younger the better. Olive oil isn’t like wine, it doesn’t get better with age. The shelf life of a good olive oil (that has been stored properly) is 18-24 months.
• Country of Origin.  The oil may have only been packaged in that country, but the oil could be from somewhere else. So don’t be deceived because the label says it is from Italy. That may not be the case.

• Seal of Approval. Common seals of approval are the California Olive Oil Council (COOC), North American Olive Oil Association Quality Seal (NAOOA). If you like European oils then look for the red PDO or DOP seal or the International Olive Council (IOC) on the label.  These seals ensure that the manufacturers of the olive oil have upheld the highest standards of production.
• Unfiltered vs Filtered – unfiltered means some of the particulate of the olive remains in the oil. This can cause the oil to denature more quickly. If you want unfiltered olive oil …. Eat an Olive!

2. Taste the olive oil

• Color means nothing. Smell is everything. A good olive oil should smell fruity and you can sometimes appreciate the aroma of tomatoes, grass, pear or herbs.
• How to taste an olive oil
  • Pour a small layer of olive oil in a small glass. Rotate oil in the glass.
  • The oil should smell fruity and fresh.
  • A good olive oil should taste grassy but pungent and peppery. It can cause a bit of burning on the back of the tongue. The burning is a sign of higher  levels of oleocanthol. Oleocanthal provides anti-inflammatory effects similar to ibuprofen.